People in the age group of 30-39 years old run less than 1.5-1.8 kilometers in 12 minutes, indicating that their exercise level is poor; If it can reach 1.8-2.6km, it means that the exercise level is good; If you can exceed 2.6 kilometers, you will reach an excellent level of exercise.

Therefore, run no less than three times a week.

If it is too heavy and too fast at the beginning, it will often lead to pain and injury.

At this time, if you can use your will to prop up your spine, it is actually very simple for you to improve your hunchback.

Because your body is constantly consuming energy during running, and you are prone to fatigue.

During the test, the distance completed in 12 minutes is the starting point for calculating the grade.

Bend your knees 90 degrees, contract your chin, and then lean forward close to your knees, exert abdominal force, and keep your hips and upper body out of contact with your legs.

Therefore, we must start with a slow pace, and then work harder and improve gradually.

If the pulse rate is too fast, you must reduce the amount of exercise.

Self feeling before, during and after exercise; 3.

For example, jogging should be repeated.

To maximize the effect, tie 3 kg to your ankle…

This is a kind of protection for ankles and knees to prevent periostitis.

When you run, you can measure it properly.

The correct action is to land on the heel first and then transition to the full soles during running.

Group 1 pay attention to running and fitness is more beneficial > > > self control < < all those who participate in fitness running should pay attention to persistence and step by step, especially to control the amount of exercise.

> > > Element 2: swing arm < < swing arm is to maintain the balance and coordination of the body during running, so as to make the body swing more naturally and more in line with the rhythm of human movement.

If you can finally complete 20 off the ground leg lifts, you can tie a pound or two to your ankle and try to do 20 more.

Because in the six days of interrupted running, the body tissue has consumed all the benefits of running.

> > > Grade test < < in order to determine the grade of your exercise level, you can take some tests after three to four months of running exercise.

Pulse beat.

In addition, it is particularly important to learn “self-control”.

When swinging the arm, just remember that the front does not leak the hand and the back does not leak the elbow, and naturally swing with the steps.

> > > Element 4: Breathing < < breathing during running is far-reaching and long.

Mouth suction and mouth breathing can be used when physical strength is seriously reduced.

For people in the age group of 40-47, those with poor exercise level run less than 1.6km every 12 minutes; 1.7-2.4km for good; The excellent person is more than 2.5km.

The nature, content, duration date and time of each exercise; 2.

Do two groups, 10 to 20 times each.

If you only run once a week, no matter how long you run, it won’t do much good.

compression sleeve shin splints

Hold a dumbbell weighing 1 to 8 kg with both hands, bend the elbow, the elbow is located at the hip, quickly raise the fist to the chin position in turn, do it for 10 seconds, and do two groups.

Only regular exercise can improve the level of exercise.

If this is not possible, try to touch the ground every time you lower your foot and try it 20 times.

Whether there is a desire to continue to participate in exercise; 5.

This phenomenon will disappear after a few days of exercise.

The poor, good and excellent over the age of 50 run less than 1.5km, 1.6-2.4km and more than 2.5km every 12 minutes respectively.

> > > Become a “slave” of watches < < many people often care about factors such as time, distance and speed, but fitness experts say that running without watches can make running a pleasure.

Unsuitable shoes often hurt your legs.

> > > Element 3: keep your head up and chest up < < keeping your head up and chest up during running helps to improve the human respiratory and circulatory system and establish a normal state of memory.

> > > Test 3: upper body strength < < do 10 standard sit ups, the hips are not loose, and men need to do 20.

Generally, nasal suction and mouth breathing are used.

People who usually lack exercise, once they decide to start regular exercise, often exercise too much, which will lead to adverse consequences.

To choose shoes suitable for yourself, you should choose shoes suitable for your foot type in a professional running shoe store under the guidance of professionals.

If you can’t do it, you can do the following actions.

> > > Do exercises that exceed your physical fitness < < do you think other people's training plans are also suitable for you, in fact, they are not.

Generally speaking, the most suitable heart rate rhythm for physical exercise is: (220 age) × About 60%.

> > > Recording is beneficial < < don't fantasize about achieving ideal results in the short term.

Appetite and sleep status; 4.

> > Running is too heavy and too fast < < running is composed of many slamming on the floor.

If you want to achieve better results, do this stretching every day.

If you can’t reach 90 degrees, put down the rope, repeat the stretching action, gently press the back of the leg towards the chest, and do twice with both feet.

Physical exercise should be carried out step by step, and the following items should be recorded in the diary every day: 1.

Only by establishing a good foundation can you gradually increase the content of exercise.

Five kinds of wrong running are no longer healthy > > > buy the wrong shoes < < everyone's feet are different.

> > > Pay too much attention to running posture < < don't worry about how you look when running, just run out.

Five elements: the more you run, the easier it is > > element 1: landing buffer < < If you have carefully observed others running, you will find that many people are landing on their full feet and have a loud sound when landing.

If you want to achieve better results, you can straighten your arms up and do V-shaped sit ups at both ends, two groups, 10 times in each group.

You should face up to your own situation and exercise.

Generally speaking, the pulse beat should not exceed 120 times / min after 5 minutes of running and 100 times / min after 10 minutes of running.

Some people emphasize that you should pay attention to the correct posture, but if you forcibly change your running posture, it will make your running posture unnatural.

Test 1: hamstring flexibility < < use a stretching rope or a circular towel to stretch the hamstring straight (as shown in the figure above), try to make a leg 90 degrees with the body, keep it for a few seconds, and then change the leg.

> > > Element 5: heart rate < < jogging, as a healthy aerobic exercise, should be distinguished from fast running.

At the beginning of exercise, the speed of running is limited to no uncomfortable feeling, and the distance of running is appropriate to no feeling of exertion.

If not, do the following exercises.

> > Test 2: core muscle stability < < try to do 20 sit ups in a row, using only abdominal muscle strength.

For better results, increase the time to 20 seconds.

Lower limb muscle pain may occur after running, which is a normal reaction.

Of course, if you are ill, never run, but in other cases, you should overcome “inertia” and stick to exercise.

Because sometimes the desire to run will suddenly disappear, it is necessary to distinguish between “can’t run” and “don’t want to run”.

According to the above records, it is not difficult to analyze the amount of exercise and make necessary adjustments to exercise in time.

> > > Test 4: leg strength < < lift the leg forward 45 degrees, lower it, and the foot does not touch the ground; Do 20 consecutive lifts and then drops.